Comparing Nutrients in 1 kilogram Japanese Chestnuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1540kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	303% 115g	38g per day for Men 19-50 years
Protein	40% 22.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	292% 263mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Chestnuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	624% 5.62mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	181% 14.5mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	692% 16mg	919% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 720mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	482% 53mg	11mg per day for Men 19-50 years
Water	16.6% 614g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Japanese Chestnuts vs Toasted Sunflower Seeds:

• Raw Japanese Chestnuts have 18.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 2.8 times more Vitamin B3, 34.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Japanese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Japanese Chestnuts vs Toasted Sunflower Seeds:

• Raw Japanese Chestnuts have 61.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 3.3 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 16.1 times more Phosphorus, 1.5 times more Potassium and 4.8 times more Zinc than Raw Japanese Chestnuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw Japanese Chestnuts have 1.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4 times more Energy, 107.2 times more Fat, 76.3 times more Saturated Fat, 6.1 times more Omega 3, 304 times more Omega 6 and 7.6 times more Protein than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.